TIPP: Intense Exercise

(gentle relaxing music) (water rustling) If you're feeling stressed or anxious right now, it might feel like things are out of your control. There's a therapy tool called TIPP that can really help. It stands for Temperature, Intense Exercise, Progressive Muscle Relaxation, and Paced Breathing. These can help you find a sense of control and ultimately relief. Today, we'll try Intense Exercise. Think of a repetitive move that is safe for you and your joints, but will also leave you filling out of breath. Something like squats, pushups, a burst of sprints, air punching, or even a round of jumping jacks would work. We're going to go as hard as we can for a minute and a half. Ready? Begin now. Push yourself to the limit and try to repeat it until your body is too tired to continue. And as you're doing this exercise, you wanna feel your heart rate accelerate. (rhythmic percussion music) Focus all of your effort and attention on this exercise and let your breath match your effort. While you're continuously doing this exercise, you should be breathless. (rhythmic percussion music) Keep going. (rhythmic percussion music) (rhythmic percussion music continues) You're almost there. (rhythmic percussion music) Now stop. (bell ringing gently) How do you feel? (gentle bright music) Catch your breath and then take some deep breaths in for five seconds and some deep exhales for five seconds. So let's do it together. In... (inhaling) And out... (exhaling) (gentle bright music) Again, in... (inhaling) And out... (exhaling) (gentle bright music) And just let yourself feel the wave of relief as you just fully reset. Along with other TIPP skills, Intense Exercise can be a powerful tool in times of crisis or heightened emotion. The more you practice it, the easier it'll get. (gentle relaxing music) You can come back to this exercise anytime you need a refresher. If that wasn't long enough for you and you're still feeling those stressful emotions, you can try the 15 minute version of this exercise. Some components of the TIPP technique may not be safe for individuals with certain health conditions. Use caution and adapt techniques to your personal needs....